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WODS (Workout of the Day)

210920

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 30 Single Unders 6 Bootstrappers 6 Tricep Push Ups 3 Deadlift + 3 Muscle CleansExtended Warm-upMetcon (No Measure)"REVERSE TABATA" 8 SETS (:10 ON /:20 OFF) MOVT 1 - Top of...

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210918

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 10 WB Squats 10 WB Strict Press 5 WB Thruster 10 Scap Push-ups + 5 Push-upsStrengthMetcon (Weight)4x7 Tempo Bench Press (32X1)* *Keep weight Moderate. (Score is...

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210917

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)ON A 10:00 RUNNING CLOCK... 500m Row | 25 cal AB | 400m Run w/ Remaining Time, AMRAP of: 6 Up Downs 8 Slam Ball Deadlifts* 10 Step Ups** *At 5:00, switch to Slam Balls **At 5:00, swap for DB...

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210916

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 1:00 ROW/AB (EZ-MOD) 12 Pike Shoulder Taps 10 Single DB Strict Press* 10 Up-Down + Mountain Climber** *R2 & R3 complete DBL DB Strict Press. **1 Rep = Hands go to the floor, sprawl...

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210915

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 5 Scap Pull-Ups 5 Kip Swings 5/5 KB Russian Swings 5/5 KB Bent Over RowStrengthMetcon (Weight)ON A 15:00 RUNNING CLOCK... Build to Heavy 3-Rep TNG Deadlift* *Option for...

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210914

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 10 MINUTES 1:00 ROW/AB 10 Box Step Overs 10 Push Up to Pike* *Increase pace each round.WorkoutMetcon (AMRAP - Reps)4 SETS FOR REPS 1:00 - Max DB Floor Press 1:00 - Max Sit-Ups 1:00 -...

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210913

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 8 Up-Downs 8 Spiderman Lunge and Twist 8 PVC Pass Throughs 8 PVC Jumping OHSStrengthHang Snatch (3-3-3-3-3)*Start Light and build to Moderate-Heavy. (Score is Weight)WorkoutMetcon...

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210911

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 10 Alt. Spider-Man Lunge 10 Squat 2 Stand 10 Alt. Samson Stretch 5 Push-Up to Pike 5 Pike Push-UpsWorkout"9/11" (Time)FOR TIME 2001m RUN/AB/ROW* 11 Box Jumps (30/24)|(24/20)...

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210910

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 Cardio Choice (EZ to Moderate Pace) Then perform Warm-Up w/ an Empty Barbell… AMRAP x 6 MINUTES 6 Alt. Elbow Punches w/ Barbell 6 Controlled Barbell Front Squats 6 Up-Downs Over Bar (stand...

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210909

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS (7:00 CAP) :30 Active Bar Hang 8 Kip Swings 8 Slow Tuck-Ups 8 Barbell Deadlifts 8 Barbell High Pull 8 Barbell Hang Muscle CleanSkillMetcon (No Measure)3 SETS 3 Hang Power Cleans* Then...

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